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BoostcampPNG

The batman

by Nosfy
3 athletes joined

Program Description

This program is made for people who practice combat sport and want a mix of cardio, strength and hypertrophy.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 24, 2024 01:14
  • Last Edited
    Sep 22, 2024 12:02
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
3
12 reps
6
Hanging Leg Raise
3
6-10 reps
7
Neck Brdige
2
30 secs
8
Kettlebell Swing
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
3
12 reps
6
Hanging Leg Raise
3
6-10 reps
7
Neck Brdige
2
30 secs
8
Kettlebell Swing
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
3
12 reps
6
Hanging Leg Raise
3
6-10 reps
7
Neck Brdige
2
30 secs
8
Kettlebell Swing
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
3
12 reps
6
Hanging Leg Raise
3
6-10 reps
7
Neck Brdige
2
30 secs
8
Kettlebell Swing
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
3
12 reps
6
Hanging Leg Raise
3
6-10 reps
7
Neck Brdige
2
30 secs
8
Kettlebell Swing
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
3
12 reps
6
Hanging Leg Raise
3
6-10 reps
7
Neck Brdige
2
30 secs
8
Kettlebell Swing
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
3
12 reps
6
Hanging Leg Raise
3
6-10 reps
7
Neck Brdige
2
30 secs
8
Kettlebell Swing
2
20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Squat (Barbell)
4
1-5 reps
RPE 9
3
Lying Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
3
12 reps
6
Hanging Leg Raise
3
6-10 reps
7
Neck Brdige
2
30 secs
8
Kettlebell Swing
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Lat Pulldown
3
15 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Single Arm Row (Cable)
3
10 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Shrug (Dumbbell)
2
8-15 reps
7
Bayesian Curl
3
10 reps
8
Overhead Tricep Extension (Cable)
3
10 reps
9
Run
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Lat Pulldown
3
15 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Single Arm Row (Cable)
3
10 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Shrug (Dumbbell)
2
8-15 reps
7
Bayesian Curl
3
10 reps
8
Overhead Tricep Extension (Cable)
3
10 reps
9
Run
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Lat Pulldown
3
15 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Single Arm Row (Cable)
3
10 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Shrug (Dumbbell)
2
8-15 reps
7
Bayesian Curl
3
10 reps
8
Overhead Tricep Extension (Cable)
3
10 reps
9
Run
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Lat Pulldown
3
15 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Single Arm Row (Cable)
3
10 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Shrug (Dumbbell)
2
8-15 reps
7
Bayesian Curl
3
10 reps
8
Overhead Tricep Extension (Cable)
3
10 reps
9
Run
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Lat Pulldown
3
15 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Single Arm Row (Cable)
3
10 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Shrug (Dumbbell)
2
8-15 reps
7
Bayesian Curl
3
10 reps
8
Overhead Tricep Extension (Cable)
3
10 reps
9
Run
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Lat Pulldown
3
15 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Single Arm Row (Cable)
3
10 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Shrug (Dumbbell)
2
8-15 reps
7
Bayesian Curl
3
10 reps
8
Overhead Tricep Extension (Cable)
3
10 reps
9
Run
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Lat Pulldown
3
15 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Single Arm Row (Cable)
3
10 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Shrug (Dumbbell)
2
8-15 reps
7
Bayesian Curl
3
10 reps
8
Overhead Tricep Extension (Cable)
3
10 reps
9
Run
1
15 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
2
Lat Pulldown
3
15 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4
Single Arm Row (Cable)
3
10 reps
5
Lateral Raise (Cable)
3
8-15 reps
6
Shrug (Dumbbell)
2
8-15 reps
7
Bayesian Curl
3
10 reps
8
Overhead Tricep Extension (Cable)
3
10 reps
9
Run
1
15 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Deadlift (Barbell)
3
1-5 reps
3A
Wide Grip Pull-Up
2
AMRAP
3B
Chin-Up (Bodyweight)
2
AMRAP
4
Chin-Up (Bodyweight)
3
AMRAP
5
Chest Press (Machine)
3
10 reps
6
AD Press
3
10 reps
7
Standing Pullover (Cable)
3
8-15 reps
8
Lunge (Dumbbell)
2
10 reps
9
Dip (Bodyweight)
3
AMRAP
10
Stationary Bike
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Deadlift (Barbell)
3
1-5 reps
3A
Wide Grip Pull-Up
2
AMRAP
3B
Chin-Up (Bodyweight)
2
AMRAP
4
Chin-Up (Bodyweight)
3
AMRAP
5
Chest Press (Machine)
3
10 reps
6
AD Press
3
10 reps
7
Standing Pullover (Cable)
3
8-15 reps
8
Lunge (Dumbbell)
2
10 reps
9
Dip (Bodyweight)
3
AMRAP
10
Stationary Bike
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Deadlift (Barbell)
3
1-5 reps
3A
Wide Grip Pull-Up
2
AMRAP
3B
Chin-Up (Bodyweight)
2
AMRAP
4
Chin-Up (Bodyweight)
3
AMRAP
5
Chest Press (Machine)
3
10 reps
6
AD Press
3
10 reps
7
Standing Pullover (Cable)
3
8-15 reps
8
Lunge (Dumbbell)
2
10 reps
9
Dip (Bodyweight)
3
AMRAP
10
Stationary Bike
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Deadlift (Barbell)
3
1-5 reps
3A
Wide Grip Pull-Up
2
AMRAP
3B
Chin-Up (Bodyweight)
2
AMRAP
4
Chin-Up (Bodyweight)
3
AMRAP
5
Chest Press (Machine)
3
10 reps
6
AD Press
3
10 reps
7
Standing Pullover (Cable)
3
8-15 reps
8
Lunge (Dumbbell)
2
10 reps
9
Dip (Bodyweight)
3
AMRAP
10
Stationary Bike
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Deadlift (Barbell)
3
1-5 reps
3A
Wide Grip Pull-Up
2
AMRAP
3B
Chin-Up (Bodyweight)
2
AMRAP
4
Chin-Up (Bodyweight)
3
AMRAP
5
Chest Press (Machine)
3
10 reps
6
AD Press
3
10 reps
7
Standing Pullover (Cable)
3
8-15 reps
8
Lunge (Dumbbell)
2
10 reps
9
Dip (Bodyweight)
3
AMRAP
10
Stationary Bike
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Deadlift (Barbell)
3
1-5 reps
3A
Wide Grip Pull-Up
2
AMRAP
3B
Chin-Up (Bodyweight)
2
AMRAP
4
Chin-Up (Bodyweight)
3
AMRAP
5
Chest Press (Machine)
3
10 reps
6
AD Press
3
10 reps
7
Standing Pullover (Cable)
3
8-15 reps
8
Lunge (Dumbbell)
2
10 reps
9
Dip (Bodyweight)
3
AMRAP
10
Stationary Bike
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Deadlift (Barbell)
3
1-5 reps
3A
Wide Grip Pull-Up
2
AMRAP
3B
Chin-Up (Bodyweight)
2
AMRAP
4
Chin-Up (Bodyweight)
3
AMRAP
5
Chest Press (Machine)
3
10 reps
6
AD Press
3
10 reps
7
Standing Pullover (Cable)
3
8-15 reps
8
Lunge (Dumbbell)
2
10 reps
9
Dip (Bodyweight)
3
AMRAP
10
Stationary Bike
1
20 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
3 mins
2
Deadlift (Barbell)
3
1-5 reps
3A
Wide Grip Pull-Up
2
AMRAP
3B
Chin-Up (Bodyweight)
2
AMRAP
4
Chin-Up (Bodyweight)
3
AMRAP
5
Chest Press (Machine)
3
10 reps
6
AD Press
3
10 reps
7
Standing Pullover (Cable)
3
8-15 reps
8
Lunge (Dumbbell)
2
10 reps
9
Dip (Bodyweight)
3
AMRAP
10
Stationary Bike
1
20 mins
Week 1
1 / 8 Weeks
Day 1
1
Punching Bag
1 Set
3 mins
2
Squat (Barbell)
4 Sets
1-5 Reps
@9
3
Lying Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Seated Calf Raise
3 Sets
12 Reps
6
Hanging Leg Raise
3 Sets
6-10 Reps
7
Neck Brdige
2 Sets
30 secs
8
Kettlebell Swing
2 Sets
20 Reps
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
2
Lat Pulldown
3 Sets
15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Single Arm Row (Cable)
3 Sets
10 Reps
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Shrug (Dumbbell)
2 Sets
8-15 Reps
7
Bayesian Curl
3 Sets
10 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
9
Run
1 Set
15 mins
Day 3
1
Punching Bag
1 Set
3 mins
2
Deadlift (Barbell)
3 Sets
1-5 Reps
3A
Wide Grip Pull-Up
2 Sets
AMRAP
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
5
Chest Press (Machine)
3 Sets
10 Reps
6
AD Press
3 Sets
10 Reps
7
Standing Pullover (Cable)
3 Sets
8-15 Reps
8
Lunge (Dumbbell)
2 Sets
10 Reps
9
Dip (Bodyweight)
3 Sets
AMRAP
10
Stationary Bike
1 Set
20 mins